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Week 10 · Day 1 · Block 3

Strength A · Push + Squat

≈ 45 MIN

Leave 2-3 reps in reserve on every set. Target RPE 8. Stop the set if form breaks.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, double-clean practice
  2. Double KB front squat4 × 10–12
  3. Double KB strict press4 × 8–10
  4. Ring dip, feet-assisted, or vested ring pushup4 × 10
  5. Ring fallout4 × 8
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles, double-clean practice
  2. Double KB front squat, 3s descent4 × 12
  3. Double KB push press4 × 10–12
  4. Weighted ring dip4 × 6
  5. Ring fallout4 × 10–12
  6. Cooldown: 3 min walking, slow breath